September 10, 2010

Friday 100910

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

Wow, this looks crazy awesome in a hurtful kinda way. Congrats Santi!
It's a 50# DB in each hand. Atleast that's how I'm going to do it. This is kinda similar to that hotel workout Khalipa did with 100 45# DB squat cleans and 5 burpees at the top of every minute except with running... oh man.

The exercise is teaching the body to work in one explosive motion. Although the exercises this last week seem to focus on legs, the variation of the exercise stresses full body conditioning, and concentrates on the quick twitch muscle fibers. It is this method, and this method only that will take your body and mind to the next level. Suck it up and git r done, crossfit didn't become the premier training program that it is by throwing together a bunch of fruitless workouts, there is great method to the madness!

Comment #39 - Posted by: Phil Stotts at September 9, 2010 9:46 PM

RIP brother.

This is going to hurt!

Comment #40 - Posted by: Adam Stevenson at September 9, 2010 9:47 PM

God Bless all the men and women in uniform. It is very humbling to know these soldiers we honor gave the ultimate sacrifice. Makes the pain so insignificant. Posted by a grateful citizen and proud to be American.

Comment #41 - Posted by: Dr. Worden at September 9, 2010 10:04 PM

#28:

Burning the Qur'an makes no sense whatsoever. I can understanding that many Americans are upset with terrorists, but to associate that with all Muslims is ridiculous. The Qur'an is full of great thoughts (I've read parts of it, even though I'm not Muslim). I appreciate patriotism, but we don't need to become ignorant in the fight for peace and freedom.

this has been a leg intensive past few wods, but it always changes, kinda like constant varied...hey that's catchy, think I'll start using that.
Just stick with it. I remember not too long ago we did 400+ pullups in about a weeks time and we all were wishing for leg days. If it makes you nervous your on the right track.

Comment #44 - Posted by: j-n-ca at September 9, 2010 10:40 PM

29.12 and i feel sick!

Comment #45 - Posted by: Robbo at September 9, 2010 10:46 PM

whatever happend to rob that bad a** rock climber dude he was one of the Original CFers..

Comment #46 - Posted by: T at September 9, 2010 10:59 PM

#42 good man...... i've been to Iraq and Afghanistan both for extended tours and haven't ever thought about burning the Qur'an.... some people are just something else

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It turns my stomach to see all these pictures of our service men, knowing that they died. I just read about Lt. Michael Murphy, I almost started to cry. I cant wait for this war to be over. RIP Lt. Helton

Comment #72 - Posted by: Max at September 10, 2010 6:44 AM

26/m/5'11"/206
36:57 w/115# BB squat cleans

Comment #73 - Posted by: Nickosaurus at September 10, 2010 6:56 AM

TT = 20:33

But only got through 2 rounds then had to get my breakfast made and take care of my 6 week old son. But wow I almost past out literally seeing blood rush to my head.

I'm new to CrossFit and I have to say, every time I see a hero WOD I get just a little more fired up.

My brother (who's in the AFSOC combat control training pipeline) introduced me to CF and I have to say as far as all around functional fitness goes, I don't think there's a better program on earth. I still work out at a big box gym so there's a limit to the workouts I can do (no rings, climbing ropes, etc.) but I get smoked almost every time. I can't help but notice people watching me work out with the "What the hell is he doing" expression on their faces. I don't know, I think this Crossfit thing is really starting to catch on...

Ready to hit this one hard today.

Comment #78 - Posted by: NateH at September 10, 2010 7:14 AM

37:03:05. Almost Puked at 28 min. Pushed past it. This is a PR!!!! for me. I shaved 1.5 min. off my time.

Salerno Fire Department, Afghanistan

Comment #79 - Posted by: Justin Whelan at September 10, 2010 7:17 AM

Dear Coach,
this suggestion might have already come on the site numerous times, I will however make it again. Could we have, just like it was the case at the games, a cut-off time for this type of workout. In this case, for example 40min. Personally, I think it would go a long way towards promoting recovery among other things. I understand that in this case, it is a hero workout, and therefore about sacrifice; I also understand that we can take this measure ourselves, but an 'official' cut-off time from you would put our minds more at ease.
Just a thought...

Comment #80 - Posted by: Nash_Melbourne at September 10, 2010 7:42 AM

as rx'd
39:01. lots of room for improvement

I think cutoff times should be self-imposed. we all have a good idea of how far our own bodies can go. An official cutoff time would just promote people stopping early (something I usually want to do, but don't)

I am a total newbie to CF and started to fully follow the WOD 2 weeks ago. I have a background in Rugby and average weightlifting training so I started with some sort of above average fitness level. I just want to say how much I love this way of working out and how amazed I am over the time most of you guys complete the WOD,s in.

I did the "Helton" today in just under 30 min but I had to scale down to 20 rep the first 2 rounds and 10 on the last round. What is better scale down in rep and stick to the weight or vice versa?

Keep up the good work

CF-lover from Sweden

Comment #84 - Posted by: Staffan Dykes at September 10, 2010 7:57 AM

45:18. Had to lay down on the floor to catch my breath afterwards (altitude). RIP and God Bless. (29/M/6'3"/200)

First hero workout since graduating Ranger school annnnd what an absolute killer, but me and some of the other guys down here at Ft. Benning had to hit this one extra hard today in memory of one of our countries finest. Rest in peace brother, our country is forever in your debt.

As rx'd 34:27

23/m/5'11/185

Comment #94 - Posted by: Lt. Mac at September 10, 2010 8:45 AM

M 34 6'00" 185

Fran as rx'd 2:49

Comment #95 - Posted by: DSides at September 10, 2010 8:53 AM

40# DBs

45:21

Comment #96 - Posted by: thetimmy at September 10, 2010 8:53 AM

29:47 Rx

Comment #97 - Posted by: Evert at September 10, 2010 8:54 AM

sorry I don´t have db´s so I worked with 24kg kb´s

Comment #98 - Posted by: Evert at September 10, 2010 8:55 AM

Modified:

800m runs with 50#DB/Burpees at 30-20-10

Time:32:50

Had to keep the time well under an hour. Probably could have done the full workout in 45-50 minutes. Not the 35 that i wished for. Still working at it.

Comment #99 - Posted by: Scott S. at September 10, 2010 8:56 AM

f/40/177/5'11"

3 rounds of

800m on the roads with a lazy dog
30 dumbell squat cleans 20# each hand
30 burpees over a parallette.

time: 38:27

I am thankfull that I only had 20# dumbells or else this workout would have been even harder.

Rest In Peace, Joseph Helton.

Comment #100 - Posted by: JuliePlatt at September 10, 2010 9:04 AM

sucks to see another hero wod. i will not be hitting this one as our box made a birthday wod for me. go to pfcrossfit.com for details.

Would rather have done this workout with him than in honor of him. It was killer to do about 15 hours after Fran but he is more than worth it. He's one of the best men I've ever known. Thanks for all the kind words...ya'll rock!

Comment #103 - Posted by: B at September 10, 2010 9:29 AM

#82 Staffan Dykes,

Both methods of scaling are beneficial for different reasons.

Scaling reps: you work on your strength endurance at that level

Scaling load: you can keep up the intensity and work more toward the metabolic conditioning and endurance.

My advice is to do what you're feeling that day. Say today you wanted to work on the load, then keep it up there and say you will do 15 reps each round. Next time it comes around, switch it up and go for all 30 with 40lbs. Neither is better, or rather, each is better than the other for different reasons.

That was insane pain. I was breaking the squat cleans into 5's, but surprisingly burpees aren't hitting me like they used to which is good. Joining the Oly team at university tonight for some heavy lifting, it'll be good to have some guys to lift with. Woo!

Had to time cap it at 20 minutes because I was short on time. Scaled to 40lb. DB's. Finished 2 rounds in 19:56

RIP Helton

Comment #122 - Posted by: Josiah Ertz at September 10, 2010 10:57 AM

As Rx'd
36:36

Rotch
M/27/5'11/182

Comment #123 - Posted by: Rotch at September 10, 2010 10:58 AM

m/37/6'1"/215

As Rx'd

30:13

is it bad when the run portion seems like a break period?
It stinks that these WODs exist but proud to do them best I can! Seems to make me want to push harder and not give up thinking what others do/have don/are doing for me..

"dont be a weaksauce" - Helton
Comment #31 - Posted by: Eric Guzman - thanks for that, I was really struggling through the second round and thinking of how I might scale back the third round when I remembered "weaksauce" and I think the third round went faster than the second!

Comment #78 - Posted by: Nash_Melbourne - I would hate to get cut off/shut down at 40:00 or 45:00 or any other arbitrary time on these. If you're not up to finishing, by all means scale it back!

1hr 10min. Yes, that is bad. Just had a baby on the 1st which he ended up catching a cold from my nearly 3 yr old who passed it on to me plus lack of sleep. Had to cut out burpees the last round because I thought I was gonna keel over my sinuses are so bad, got me dizzy. Hopefully tomorrow is a better day.

One month in with crossfit. At age 49, some of the olympic lifts are too tough on my surgically repaired back and neck. But today's WOD (Helton) is why I got into crossfit in the first place. I have great respect for all that goes into this program and the mind blowing athletes that excel at it. Keep it up!

Comment #159 - Posted by: ren at September 10, 2010 1:47 PM

My thighs are on fire!!!

Comment #160 - Posted by: WU at September 10, 2010 1:52 PM

32:35

Ran with the butterflies on a sandy trail. It felt like I was pulling a train, but I did it to honor Lt. Helton.
Subbed hang squat cleans w/20# dumbells
Regular burpees

This was a total kick in the teeth. Burpees are getting better. My stomach was bothering me all workout long and not a puke feeling...

RIP Lt. Helton. I thank you for your service to keep us safe and your ultimate sacrifice. Fair winds Lt.

Comment #164 - Posted by: WJC at September 10, 2010 2:05 PM

:44::57 used two 35lb Kettlebells felt like I was going to pass out and throw up. The run was done in 120 degree weather which Im sure didnt help things much. None the less RIP LT Helton this one is for you brother.

scaled to 40# DBSC
40:37 the dbsc actually made me look forward to the burpees

The thought of Helton and all of those that serve sustained me through this WOD

Comment #167 - Posted by: fyrwrks416 at September 10, 2010 2:29 PM

m/41/6'0"/192

sub'd 35# db's

45:07 - killer, but I loved it

- A big shout out to #151 for reminding us that we defend them all - even the ones who can't possibly appreciate the sacrifice, let alone be thankful for it.

Comment #168 - Posted by: Jeff H at September 10, 2010 2:30 PM

Any Crossfitters out there suffered from a case of Quadricep Tendonitis? This hit my knee a week ago or so after Sumo Deadlift High Pulls and then a run. Hurt really bad again on Tuesday after doing "Linda" with Deadlifts, Bench, and Cleans. I'm thinking the combination of ballistic (explosive) movements (SDLHP, Cleans, Jerks, Box Jumps, Running) have led me to over train my knees?

This is my sixth crossfit workout ever. Have not worked out much in the last year so I think the time is not to bad, but I was not gonna quit on a hero WOD. RIP

Comment #174 - Posted by: John - wolf at September 10, 2010 2:48 PM

Comment #119
"is it bad when the run portion seems like a break period?"

I was thinking the same thing! I have a love/hate relationship with ending up on the floor sucking all the oxygen out of the room! It's all good - love it.

Had to scale to 35# DB's
44:15
M/35/5'6"/185

Comment #175 - Posted by: NateDog at September 10, 2010 2:48 PM

F/18/5'4"/130

42:10 w/ 20lb db

had to hide in a corner because cleans of any kind are not allowed in the college gym...

Comment #176 - Posted by: BBordwell at September 10, 2010 2:48 PM

cbarreri #151 - Your post wont last the next 2 hours...!

Comment #177 - Posted by: Chad at September 10, 2010 2:50 PM

Here is my mental situation during this WOD. Squats, Going to suck. Burpee's, going to suck, the run, going to suck. At the conclusion my mental situation was Im going to throw up. Had to give it my all for the HERO!!!!! RIP

As Rx'd except scaled down the weight to 45lb-barbell squat cleans only (no dumbbells on hand). Took 45:04. Died a few times.

Comment #188 - Posted by: Vincent N at September 10, 2010 3:37 PM

No dumbbells, so subbed 120lb barbell cleans for dumbbell cleans. Only did 2 rounds.

32:30

I knew this was going to be tough, and it didn't disappoint. The cleans definitely sucked the most wind out of me. I could hardly swallow through the whole workout. I need to get at least 2 rounds under the half hour mark next time.

had to scale due to injury.
3x
800m run
30 45lb bar hang cleans to full squat
30 push ups, hands off ground

25mins

Comment #214 - Posted by: mr. blue at September 10, 2010 5:53 PM

50 mins - 1st round was 50lbs for half then 40 for half. After that I used 30... Being my 3rd week doing CrossFit, I thought I was in pretty good shape to begin with, but these workouts have begged to differ!!!

39:09
with hang squat cleans
I realized shortly after the first 10 I was not going to be able to
do the full squat clean for the entire WOD. The 50s felt super heavy. I was disappointed with my effort on them. I was doing sets of 5 which was brutal. They sucked up so much of my energy and took way too long. The 800m runs were at 10 (on treadmill) for every round. Buprees went well, just kept on going.

I got just over a third of the way through this and couldn't turn off the quit voice in my head, so I quit. Weak. I wrapped up a bunch of personal to-dos yesterday so maybe now I can get back to focusing on my workouts.

Comment #261 - Posted by: Bphantom at September 12, 2010 5:33 AM

Did the workout of the day at crossfit darien that morning.
Could only manage 2 rounds with 30lbs dumbbells.

Tougher than it looked. 37:30. At the end of the second round I wanted to call it a day, but after remembering the forces in Iraq can't just call it a day when they get tired, I managed to finish in a respectable time.

On the 2nd and 3rd round did 20 reps on the SC becuase of time constraints, but looking back I should have just done the full 30. I did this one outside at the track on base. On the my last round of cleans and burpees a squadron of people came out there to do traditional Air Force PT. They were all watching me as I hit this WOD. The wierd thing was I didnt even care. I always thought I would feel funny if I had an audience like at the games or something. They had this shocked, amazed, confused, and almost scared look on there faces. It was "classic".

DO WORK!!!

Comment #284 - Posted by: BlackCatX-Fit at September 13, 2010 5:33 PM

Cbarrerri you'd need a hero if you'd ever said that s*#t around me you ungrateful @$$

RIP LT

I haven't been faithful in doing the workouts lately. Seems even taking a week off Throws you off balance initially getting back in.

Three rounds for time of:
Run 800 meters
50 Dumbbell squat cleans 50/30 (scaled to 45 lbs (50s were in use))
Scaled DB cleans to 50-30-20, should have gotten down lower on sqts
but this turned into a survival WOD after the first round...whew
30 Burpees...
I later found out the workout was miss labeled and should have been 3 rds of 30 DB cleans vice 50 of them...well that about broke my will right there....anyway.

m/36/5'9/181
CFWU-2. Reg. Slept in - State game on TV night before. Superman. Burgener.
39:36
Runs not bad. Using hips on runs. Sq cleans terrible. Very winded. Burpess not bad until I stopped for a break. Trouble recovering during & after WOD. Wasn't right until around lunch.

Today we did this WOD. As a fellow SF member it is always an honor to see WODs that are named after the heros that have died conducting the mission that we are are all to often asked to do. This WOD was one hell of a WOD and am sure resembles everything that LT. Helton was. RIP brother!